And He shall be called Emmanuel.

Sunday, December 19th
[morning HR: 49]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*5M easy in 36:44 on grass at Mountain View College
*5 x 30",30"
--Not a bad run, but still don't feel as strong or as loose as I have been up until this past week. Just a phase that has to pass, I guess?! Paces for the run were 7:45, 7:26, 7:08, 7:19, 7:05 for an average of 7:21. The 30,30's were okay as well, but again, not as fast as I would have liked. Felt like I had good form though? Paces were 4:52, 5:30, 5:29, 5:07, 4:59.
PM:
*2 x 50" pedestal routine
*30' stationary bike
*1 x 30" H core routine
*3 x 6 strength


Monday, December 20th
[morning HR: 51]
*20 x Around the World core routine
*50' aquajog


Tuesday, December 21st
[morning HR: 49]
AM:
*warm up drills
*3M easy on the streets
*2 x 20 neuromuscular drills
*10 x 1' hills 
*5' cool down, stretches
--Still seeing improvements on these, which is nice. I can tell that my body is adapting and learning to use different muscles. Ran on concrete for 2-10 because of the lighting, so paces are significantly faster than they have been: 6:07, 5:41, 5:55, 6:05, 6:11, 6:07, 5:52, 6:07, 6:01, 5:58 for a total of 1.7M hard uphill.
PM:
*30' stationary bike
*LOTS of stretching!
*2 x 50" pedestal routine (second set with leg lifts)


Wednesday, December 22nd
[morning HR: 49]
AM:
*5M comfortable in 37:47 at Central Park in GP
*20 x Around the World core routine
--Never could get warm at all this morning! Definitely was not dressed appropriately for the weather/wind! The run averaged 7:33 pace and broke down into 8:10, 7:41, 7:30, 7:08, 7:16. The last mile was the worst of them all as it was straight into the wind! Passed on the 30,30's this morning and will get them in this afternoon!
PM:
*15' easy in Hull, TX
*2 x 20 neuromuscular drills
*5 x 30", 30"
*3 x 5 leg circuit, 3 x 20 body squats, 3 x 30 heel/toe walks

Thursday, December 23rd
[morning HR: 49]
*15' easy with Jake
*5' easy by myself
*lots of diagonal surges while timing Jake's track workout!

Friday, December 24th
[morning HR: 50]
AM:
*3M warm up
*2 x 20 neuromuscular drills
*400-600-400-200 at goal mile pace
*2M cool down
--Felt awful for the warm up and cool down (as I have for the past few runs?), but managed to get in the workout without feeling bad at all. Very much a welcomed surprise. Hit times of 75, 1:57, 77, 36. Good day, but I'm a little worried about all these 8:30/9:00 pace runs feeling so tiresome.
PM:
*15' easy
*1 x pedestal routine w/ 10 leg lifts


Saturday, December 25th-- MERRY CHRISTMAS!!
[morning HR: 49]
*5M easy in 38:19 with Jake in Dayton
--Averaged 7:39 pace with a breakdown of 8:53, 7:47, 7:52, 7:16, 7:01. Best feeling run I've had in a while. Still not what I was doing a few weeks ago, but definitely better than it's been! Thankful to be running this year though... God has been good.


Total Mileage for the Week (10' x-training=1M): 46 miles
Total Number of Runs: 8